Hefting the white stuff can be a strenuous, difficult task

The fluffy white substance is pretty to look at and can be fun to play in, but shoveling the stuff is another issue.

If you're not careful how you shovel snow, or how much snow you shovel, you can end up with some serious injuries, said Brent Golias, physical therapist at Cleveland Clinic Wooster.

"You can't judge your level of fatigue as well because it's cold. It's a very physical activity so you don't realize how hard you're working," Golias said.

Those with heart trouble shouldn't even consider shoveling snow because of the likelihood they'll end up injured, he said.

Using good technique makes all the difference, regardless of whether the snow is heavy or light, although heavy, wet snow will fatigue the muscles faster, he said.

"Never bend at the waist ... Bend at the knees and lift with your legs, just like with heavy furniture," Golias said.

And try to lift smaller amounts, as opposed to filling the shovel, especially when the snow is heavy, he suggested.

Shoveling snow often requires rotating the back to toss the snow aside, so bending at the waist and then twisting around is likely to harm the discs in the spine.

It's also a good idea to wait until afternoon to shovel snow, according to the American Physical Therapy Association (www.apta.org). That's because fluid tends to put more pressure on the spine in the mornings and increases the possibility for disc injuries.

And doing some sort of muscle warm-ups prior to shoveling can help prevent injuries, too.

The American Academy of Orthopaedic Surgeons (orthoinfo.aaos.org) suggests not lifting snow at all, if possible. Instead, try to push it out of the way.

The most common injuries that result from poor technique are strains to lower back muscles, disc herniations and increased sciatica symptoms, Golias said. Neck and shoulder pain also can occur.

"Losing sleep (because of the pain) is a common problem," Golias said.

According to AAOS, snow removal -- including use of shovels, snow blowers, snow throwers and other tools -- caused more than 27,000 injuries in 2005.

And the APTA says injuries are more likely to occur to people between ages 20 and 50 because they don't realize they are out of shape physically.

If you're in the middle of shoveling snow and you experience pain, "don't work through it," Golias said. That's only going to make the injury worse.

And if the pain lingers for a day or two or starts interfering with daily functions, it's time to see a medical professional.

Treatment for snow injuries depends on the particular injury. Hot or cold packs, electrical stimulation, massage or traction are among the options.

Follow-up treatment would include

strengtening exercises to prevent future injuries, as well as educating the patient on proper posture and body mechanics, Golias said.

Reporter Rachel Jackson can be reached at (330) 287-1632 or rjackson@the-daily-record.com.

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